Losing weight and keeping it off is a life-altering experience but worth the trouble. When I was pregnant and expecting my first child a relative cautioned me, “Life as you know it will cease to exist.” Not a tactful way to warn of changes but it did come true. My life was different – not terrible, but different with pluses and minuses. I had less personal time, more work to do, and I had to plan better. But I also enjoyed my baby, watching him grow, smile, crawl and play. The changes were worth it and similar to achieving life-long weight loss.

Before devising a weight-loss plan, start with an understanding that long-term changes are necessary to keep weight off. Life will be different afterward.

Many people in the dieting phase take care to plan and monitor meals and snacks, to exercise, and weigh themselves regularly, but as soon as the pounds are gone so too is any semblance of a plan.

Neglecting to acknowledge that most changes made during the weight-loss phase will need to remain to keep weight off is a key problem, and why many people re-gain weight.

Start a weight-loss plan with realistic goals that can last. For example, if current habits involve eating too many meals out and the desired goal is to plan meals and food shop weekly, find ways to make it fit seamlessly into your work life.

Consider ordering food online and having it delivered or dedicating a specific down-time to shop. Then start to mentally accept this as a new way of life.

Things to consider before starting a weight loss plan

Over-focusing on exercise and neglecting to significantly change food habits is a recipe for failure. Both are important but an estimated 85 percent of weight loss results from managing food intake to reduce calories. The American College of Sports Medicine’s (ACSM) latest position paper reports 150 to 250 minutes per week of moderate intensity exercise provides only modest weight loss. Put the focus on the food plan initially and gradually add in reasonable amounts of exercise.

Exercise becomes more important in maintaining a weight loss. ACSM reports there is evidence that more than 250 minutes per week of moderate-intensity physical activity will prevent weight re-gain. This could be 35 minutes per day or 50 minutes five days per week.

Calorie needs are lower after weight loss because metabolism changes to support a smaller body mass, estimated to be 8 calories less per pound of body weight lost. A 40-pound loss, for example, equates to a drop of roughly 320 daily calories.

Research finds consistent exercise and monitoring of food intake are permanent lifestyle changes needed to compensate for this drop and prevent a re-gain.

Ongoing monitoring of body weight, at least weekly, is important to assess changes and quickly make lifestyle adjustments to prevent re-gaining.

Page 2 of 2 - Maintaining a weight loss requires changes: more food planning, preparation and monitoring, consistent exercise, more mental energy. Those are the minuses. But the pluses far outweigh them: clothes that fit better, more mobility and confidence, less joint pain, clearer thinking, no heartburn or shortness of breath, better energy level, and don’t forget envy from friends.

Joan Endyke is a registered dietitian with a master’s degree in food and nutrition. Send your questions to her at www.wickedgoodhealth.com. This column is not intended to diagnose or treat disease.